16min otm

• odd: 5 x shoulder press
• even: 5 strict pull up

1 Squat clean + 1 Hang squat clean + 1 Split Jerk

1 x 70%
2 x 75%
2 x 80%

"Airforce"
20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat

*but, every minute starts with 4 Burpee

RX: 42,5/30kg

Front squat - 8x3 @ 80%

20 Mins to find 3RM Snatch. This is meant to be touch and go.
Squat snatch encouraged and use 5 working sets.

Hang clean + Squat clean + Split jerk

Set 1) @ 65%
Set 2) @ 70%
Set 3) @ 75%
Set 4) @ 77,5%

% of 1RTM C&J

4 rounds, 60 second rest between rounds:

• 30 sec hollow hold
• 10 single leg glute bridges
• 10 V-ups
• 30 sec oblique star plank (left)
• 30 sec oblique star plank (right)

Clean pull x 3@ 95% of 1 RM clean

21-15-9
Deadlift 100kg/70kg
(Box) dip

No time component in this workout. As soon as form starts breaking end the set and rest.

2-3 rounds:

• 15 burbees
• 30 kb swing 32/24kg
• 15 burbees
• 60 bw walking lunge